The Next Move

Samantha Jezak is a biomolecular nutrition researcher completing her PhD at Tufts University, where she studies how diet influences aging at the cellular level. On this episode, we explore the science of longevity through the lens of senescent “zombie” cells, inflammation, and the powerful interaction between nutrition and exercise.We break down protein hype, keto and carb-loading myths, and why whole foods and micronutrient diversity matter more than extreme diet trends. Samantha also shares her evidence-based perspective on fasting for women, explains the critical role of estrogen in long-term health, and dives into the emerging science of ovarian aging and menopause. Along the way, we discuss how to evaluate nutrition information in a world of social media noise and what the future of “food as medicine” could mean for extending healthspan.Episode breakdown:00:00 — Welcome + what Sam studies00:39 — Senescent cells (hallmark of aging) + nutrition angle01:55 — Why she chose nutrition + longevity03:28 — Longevity inputs: genes, exercise, diet, social connection, stress06:48 — Common misunderstanding: protein hype without training context09:16 — Keto/low-carb: who it can help + “listen to your body”11:07 — What a “good diet” means: whole foods + variety12:36 — Feeling fine vs hidden risk + early markers14:43 — Nutrient pathways example: niacin → NAD + why restriction can backfire17:47 — Key micronutrients: vitamin D + magnesium (and creatine)19:05 — Why supplements aren’t the default: food synergy + absorption20:33 — Endurance vs strength for longevity22:39 — High-carb fueling + carb-loading misconceptions24:23 — Career next steps: postdoc + ovarian aging26:14 — Fasting for women: autophagy, cortisol, and evidence30:07 — How to judge nutrition info quality33:14 — Ovarian aging: follicles, menopause, and the “why” question35:32 — Estrogen drop: whole-body impacts + HRT reframing36:59 — Perimenopause: timeline + what women can do now41:25 — Advice for young scientists43:12 — The future: AI, robotics, and “food as medicine”44:39 — Wrap-up This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dan Plews joins The Next Move podcast for a new Hyrox Coaching Corner series. In this episode, we break down Dan’s endurance and Hyrox background, recap racing in hot conditions at Auckland Hyrox, and explain how pacing, heat management, and station intensity impact performance. We also discuss why many athletes struggle in singles compared to doubles and how building weekly training volume is the biggest lever for long-term improvement.Send us your Hyrox training questions 👇https://www.instagram.com/theplews/https://www.instagram.com/johngetstrong/Try Dan’s Hyrox Training System with 7-Days Free 👉 EnduroxEpisode breakdown: 00:00 — Hyrox Coaching Corner begins: purpose and goals of the series02:20 — Dan Plews’ athletic background: from youth triathlon to Kona06:40 — Training volume & consistency: what actually built elite endurance09:30 — John’s training journey: late start, rapid gains, current limitations13:30 — Setting Hyrox goals: elite marginal gains vs beginner breakthroughs17:30 — Auckland Hyrox recap: injuries, heat, course difficulty21:00 — Racing in the heat: pacing, physiology, and avoiding blow-ups26:00 — Why stations ruin your run: W′ balance and intensity control30:50 — Singles vs doubles: recovery, thresholds, and performance gaps35:00 — How Dan plans training: demand-driven, not traditional periodization39:00 — John’s next steps: building from 6–8 to 12–15 hours per week41:20 — ENDUROX Dynamic plan: how to train smarter and scale volume safely43:00 — Wrap-up: goals for the series and where to follow along This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dena and Tom Hogan are two of the most experienced athletes and coaches in HYROX, with over 40 races and five World Championships between them. As founders of Team Hogan, they coach athletes across all levels while continuing to compete at the sharp end of the sport.In this episode, Dena and Tom break down how HYROX training has evolved since 2020, why endurance and efficiency matter more than max strength, and how athletes should think about race weight, cross-training, and longevity.We also explore individualized coaching, smarter ways to train sleds and wall balls, the role of community in long-term motivation, and why enjoyment—not constant PB chasing—is key to staying in the sport.Episode breakdown:00:00 — How has HYROX training changed from 2020 to 2026, and what were people getting wrong early on?01:50 — Why did elite athletes start dialing in an “ideal race weight,” and how do you find the sweet spot between muscle and run pace?03:44 — Should most athletes try to gain/maintain weight for HYROX, and how do you test where your tipping point is?04:40 — Why might HYROX be more sustainable long-term than Ironman/ultras, and what does that change about training priorities?05:39 — Is HYROX “mostly endurance,” and why do long hill efforts often beat gym max-strength for real station performance?07:26 — Do newcomers need an aerobic “base sport” first, or is the right plan entirely dependent on their current background?10:36 — What questions do you ask a new client to personalize training, and why do “circumstances” matter as much as fitness?13:58 — What is a “test week,” and how do you use it to set paces, strength targets, and training intent?15:57 — How do you keep performance high while running very little due to injuries, and where do you “get the stimulus” instead?18:16 — Will elite training keep shifting toward high-volume, low-impact work (ergs/bikes), and why does it beat more running?21:06 — How should strength training look for HYROX if max strength isn’t the main limiter?22:42 — What’s a practical playbook to improve sleds, and why do hills + varied sled loading matter more than “race weight only”?25:17 — Why do wall balls break people (mobility + technique), and how should you train them under fatigue instead of fresh?28:15 — How do you define “efficiency” on stations, and why might being slightly slower but fresher be the winning tactic?30:27 — What are the best ways to teach efficiency (video, timing, stroke rate, settings), and why is it all trial-and-error?35:44 — What keeps you motivated to keep competing for years, and how does community (and family) shape that?41:35 — How do you enjoy the sport more—especially if you’re always chasing PBs or comparing yourself to others?48:34 — What advice would you give to someone who wants to build a coaching career in HYROX without becoming “generic”?53:11 — What training trends are you watching in early 2026 (volume pullbacks, coach changes), and will more elite runners enter HYROX? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. Richard MacKenzie is an associate professor specializing in human metabolism and a clinician working at the intersection of exercise physiology, metabolic health, and stress. He is the author of Stress Tested: How The New Science of Stress Hormones Can Transform Your Health. In this episode, Richard unpacks what stress actually is from a physiological perspective, how acute and chronic stress differ, and why chronic stress can quietly undermine insulin sensitivity, recovery, sleep, and training adaptations.We also explore how stress shows up in metrics like heart rate variability, glucose variability, and fuel metabolism, why mindset and perception dramatically alter stress responses, and how exercise, nutrition, caffeine, sleep, and even cold exposure can either buffer or amplify stress. Episode breakdown:00:00 – Who is Dr. Richard MacKenzie?00:16 – Why write Stress Tested now?02:23 – What is stress?04:28 – When does stress turn from helpful to harmful?04:52 – How does chronic stress show up day to day?06:15 – Can stress actually be measured?07:41 – What does a personal “stress dashboard” look like?09:59 – How changeable is stress with mindset?13:59 – Does exercise reduce stress—or add to it?15:29 – Is stress one of our biggest health threats?19:56 – What hidden stressors are we missing?26:06 – Can diet increase—or reduce—stress?36:04 – What has stress research changed for Richard?41:05 – What’s next: protein, metabolism, and future research? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Gommaar D’Hulst, an exercise physiologist at ETH Zurich and founder of the WOD Science channel, dives into the fascinating world of HYROX and CrossFit. He discusses key differences in their demands, emphasizing HYROX's endurance focus and the impact of muscle fiber types on performance. Gommaar shares insights from elite athletes’ lab testing, explaining how fatigue affects running economy and the importance of threshold training. He also touches on nutrition strategies, anaerobic power, and the future of functional training metrics, making this a must-listen for fitness enthusiasts!

George Hearn is a life coach who came into coaching through a high-achieving academic and corporate path—studying Geography at Cambridge, spending years in strategy consulting, and then moving into the startup world—before realizing he was more drawn to helping people design intentional, fulfilling livesIn this episode, George breaks down what coaching actually is (and why it’s often not about giving advice), how he structures sessions using tools like the Wheel of Life, Ikigai, and visualization, and how everyday practices like journaling, distraction-free walks, and even AI chatbots can support self-reflection. He also shares the behind-the-scenes of building his coaching business from scratch—finding clients, learning marketing and sales on the fly, navigating uncertainty, and building the support network needed to go all-in.Episode breakdown:00:00 — What a coach actually does01:01 — Coaching vs therapy, consulting, and mentorship03:04 — George’s life coaching origin story10:34 — The Wheel of Life: mapping the key areas and finding gaps13:27 — Prioritization + Pareto: focusing on what actually moves the needle14:04 — Ikigai: purpose at the intersection of skills, love, value, and need16:26 — Visualization: the “80-year-old you” exercise18:59 — Self-coaching tools: journaling for clarity + momentum21:34 — Thinking walks: default mode network and the “exam question”24:11 — Using chatbots for reflection: powerful, but don’t outsource decisions28:20 — Building the coaching business: learn-by-doing + finding clients32:28 — Living with uncertainty: risk, confidence, and growth mindset35:23 — The solo founder problem: building a support network38:22 — Developing coaching skills: listening, communication, self-work41:01 — When self-improvement becomes obsessive: staying balanced44:32 — What George is curious about: why people don’t aim for a 10/10 life46:44 — Closing reflections This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Gabrielle Nicora-Baker is an Elite 15 HYROX athlete who came into the sport from a pure strength and bodybuilding background, with almost no running experience before her first race in 2024. In less than a year, Gabrielle progressed from her first mixed doubles race to competing in elite fields. In this episode, Gabrielle breaks down how her strength base accelerated her rise in HYROX, how she trains and fuels for elite racing, and what she’s learned from racing frequently, hiring a coach, and chasing a Worlds-level performance.Episode breakdown:00:00 – Intro01:48 – Strength background and rapid rise into elite competition03:57 – Bodybuilding years: training splits, progressive overload, big lifts06:09 – Early running volume (~20km/week) 08:11 – How strong do HYROX athletes really need to be?11:11 – Current training structure: thresholds, speed, long runs (~15 hrs/week)17:28 – Home gym setup: treadmill, ergs, bikes, and winter training21:43 – Nutrition shift from bodybuilding to endurance fueling (carbs, prep)26:39 – Race weaknesses: wall balls, burpees, fatigue management, mindset32:42 – Learning the sport fast: podcasts, racing reps, hiring a coach36:02 – Worlds relay experience + doubles vs solo racing39:42 – 2026 goals, testing curiosity, Phoenix prep + where to find Gabrielle This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Owen Silver is a software engineer and experienced triathlete who ran a 60-minute HYROX in his very first season of racing. Owen and I also teamed up for the HYROX Pro Doubles in Melbourne, where we finished in 58:52. In this episode, Owen breaks down the training principles that helped him cut five minutes off his HYROX time in just six months.Episode breakdown:00:57 – Why Owen switched from triathlon to HYROX02:06 – “HYROX is a runner’s sport”: endurance base vs strength05:11 – Owen’s triathlon benchmarks (5k / marathon / weekly training load)08:20 – Melbourne Open result: ~1:00 (with extra lap) + what improved10:08 – Wall balls: technique, volume, and going unbroken15:43 – Sled push/pull: training heavy, technique, and fixing blow-ups18:55 – Running build to ~60km/week + managing shin issues24:05 – Doubles vs solo: pacing, station load-sharing, and why doubles is fun29:23 – Training consistency with a full-time job (routine, fueling, sleep)34:05 – Coaching: self-coached now, thoughts on hiring a coach37:28 – What’s next: Olympic weightlifting + explosive goals This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Pelayo Menendez-Fernandez holds the Hyrox doubles world record, having raced an incredible 48:31 alongside Rich Ryan in Miami.In this episode, we break down the training principles that fuel his performances — from his signature “Hyrox endurance” sessions (long, controlled station work that builds pacing and efficiency), to the small technique tweaks that save huge amounts of energy on race day. Pelayo also shares how he structures a basic Hyrox training week, why he avoids race simulations, and the mindset shift he believes separates good athletes from truly great racers.Episode breakdown:00:00 – Pelayo’s Hyrox/triathlon backgrond00:26 – Pelayo explains his “Hyrox endurance” (long Zone 2–style) station session concept02:23 – How long is the endurance session, and what intensity (HR/RPE, zones)?04:10 – Common beginner mistake: going 10/10 intensity on every station05:40 – What “efficiency” means in Hyrox: minimum energy, maximum speed06:50 – Lunge efficiency tip: hitting the back knee hard (and why knee pads help)07:12 – Burpee efficiency tip: minimize time on the ground + use bounce/momentum into the jump09:52 – Why doubles can make certain techniques even more effective (shorter sets + rest)11:12 – Coaching efficiency: technique drills and experimenting with positions (sled push/pull, etc.)15:15 – Wall balls: Pelayo’s toughest station + the mental/physical battle of going unbroken19:37 – Race-day “extra gear” vs training: why wall balls feel different in competition22:25 – Running intensity philosophy: key threshold/VO2 sessions + easy days truly easy25:16 – The “accidental” block that transferred to the Miami pro doubles world record (speed into threshold)27:10 – Building a basic Hyrox training week: long endurance session + compromised run/bodyweight session30:59 – Strength approach: supersets + mixing strength with erg/station work (and managing recovery)47:00 – Elite race mindset: why Pelayo avoids race sims and saves the “gift” for race day52:21 – What Pelayo’s most focused on now This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. John Hellemans is a New Zealand-based sports medicine doctor, elite triathlon coach, and former champion triathlete. A six-time national titleholder and eight-time Masters World Champion, he also coached Olympians and founded the NZ Triathlon Academy. Known for blending medical insight with intuitive coaching, he completed the Kona Ironman at 60 and was awarded the MNZM in 2020 for services to triathlon.In this episode, Dr. Hellemans recounts the evolution of triathlon training — from the pre-heart-rate-monitor era to today’s data-driven science. He shares how heart rate zones, training by feel, and the psychology of fatigue shape not just athletic performance but lifelong health.Episode breakdown:00:00 – Introduction00:21 – Meeting Gordo Byrn03:29 – Can Late Starters Reach Their Potential?04:50 – Sports Science and Coaching Philosophy06:06 – Early Days of Triathlon and Sports Science08:50 – Finnish Influence and Heart Rate Zones11:32 – Understanding Heart Rate Zones13:43 – Training by Feel (RPE)15:39 – Medicine and Coaching Crossover17:48 – The Addictive Nature of Exercise20:22 – Understanding Fatigue24:16 – Heart Health and Arrhythmias in Endurance Athletes26:06 – Discovering Atrial Fibrillation28:58 – Training and Racing After Heart Procedures31:51 – Exercise for Health, Not Performance33:29 – What Medicine Can Learn from Coaching36:35 – Preventative Medicine and Lifestyle38:14 – Exercise as Preventative Medicine40:33 – Testing and Measuring Endurance Fitness42:45 – Running Assessments and Injury Prevention44:21 – Writing and Character – A New Project46:36 – The Meaning of Character and Suffering46:58 – Closing Remarks This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com